Smith Bent Over Row

Setup

1. 01Set the Smith bar to around knee height so you can unrack it in the hinged position.
2. 02Grip the bar overhand slightly wider than shoulder width.
3. 03Hinge the hips back to a 30 to 45 degree torso angle with a flat back.
4. 04Unrack the bar and let it hang at arm's length below the shoulders.

Execution

1. 01Pull the bar to the lower ribs by driving the elbows up and back.
2. 02Squeeze the shoulder blades together at the top.
3. 03Lower the bar under control to full arm extension.
4. 04Hold the hinge angle constant for every rep.

Checkpoints

• -The torso angle does not rise as the set gets hard.
• -The bar touches the same spot on the lower ribs each rep.
• -Shoulder blades fully protract at the bottom and retract at the top.
• -The lower back stays flat, never rounded.

Common mistakes

• -Standing up more each rep to shorten the pull.
• -Jerking the bar with the arms instead of leading with the elbows.
• -Cutting the bottom stretch short.
• -Rowing to the chest with flared elbows and losing lat tension.